Category Archives: Fitness

CrossFit + POSE: My Secret Weapon to Running 50 Miles on a Whim

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SAMSUNGA few weeks ago, Valerie Hunt, my good running friend (who, conveniently, happens to be a coach for both POSE Method and CrossFit) dragged me across the country to pace her in the first half of an ultra-marathon. When she first told me of the plan to run the American River Endurance 50 Mile Run in Sacramento, CA, I put my hands up to my ears as in “la-la-la, I can’t hear you.” I thought either she was teasing, dehydrated and in a delusional state, or perhaps a little more masochistic than I realized.  But my initial displeasure didn’t faze her one bit; you see, it’s not the first time I’ve dug in my heels when called to go outside my comfort zone — that scary place on the other side of “what I THINK I know. “

For example, when she first instructed me in POSE Method to improve my running mechanics, I cringed, I bitched, I belly-ached.  All those “falling” and “pulling” and “fore-foot” landing drills felt foreign, awkward and, quite frankly, unnecessary. After all, I KNEW how to run, I had been running for 15 years at that point — and quite well, thank-you-very-much.  Oh yeah, except for those times when I was sidelined because of ongoing foot, ankle and hip injuries. Eventually, I let her coach me through the principles of POSE and we checked in on form at least two times a week; now the movements are as natural to me as “the old way” and I run injury-free with more efficiency and  less impact than ever before.

Valerie and Jennifer practicing POSE Method drills,

Valerie and Jennifer practicing POSE Method drills,

This entire example of KNOWING (make that NOT KNOWING) what is good for me in running mechanics was almost entirely replicated with my debut into CrossFit almost two years ago – only the running drills were replaced with functional WOD exercises and my objections were even more on the defense. I’d tell my friend, “I DO strength train, you know, I sit there in the gym and do bicep curls and leg-extensions – but nothing too hard-core, I don’t want to bulk up.”  After her eye-rolling, Valerie took off her POSE coach hat and put on her CrossFit coach hat (although actually, the two hats can be worn teamed up together!)and patiently began taking baby steps with me, teaching me the basic movements used in CrossFit. On those mornings after, when I awoke too sore, I would conveniently “forget” about CrossFit and focus on my running.

However, the realization that I needed to marry the two together forever came when she took me to CrossFit Endurance Camp a few months later.  Because “endurance” was in the name, I figured I’d be a natural because, after all, I was a hot-shot runner and therefore a stellar athlete (insert sarcastic tone). Who cares that I could only do one pull-up and thought a “Good Morning” was a yoga position. However, after spending a weekend at camp getting one-upped in everything from pull-ups to presses, I was humbled enough to admit that maybe I DIDN’T KNOW what was best for me, my body and my running.

And, that’s when I committed to making it all work together, the CrossFit and the running and the being good to my body. And, today I’m happy to report that I didn’t bulk up (in fact, I am leaner than ever), I have broken all my previous Master’s PRs in every distance from 5k to marathon, and have had virtually NO injuries to speak of. Even when I was much younger, one of my biggest aches and pains after a race would be my lower back; well, no more !  But probably most impressive thing to me is that I feel like I’m prepared to do anything, at any time.

2013_04 america river torin shoes

Yup, you guessed it! After agreeing to pace my friend and coach, Valerie Hunt, and CrossFit Games star, Carey Kepler, for 20 miles during the American River 50 Mile Endurance Run, I decided to make my own go for the finish line. Lets’ do this; why not? I was about 18 miles into the run when I decided it would be no big deal to just complete the whole thing. Who cared that I had never run a step past 26.2 miles and my latest long run in ages had been just 13 miles? With no training, no special preparations, no pre-race worrying, I was free to just run and enjoy. As the three of us picked up the pace on our final miles to the finish, we looked and felt strong. We reveled in the cheers from the spectators and high-fived our awesome friends who jumped in for a few hundred yards after crewing us the entire way along the course. These were uphill miles and very few participants were still running at this point. While my legs were dead tired at the end of the day, I finished the race easily and recovered quickly enough to place high in a 10 mile race the next weekend.

american river run bling

I have no doubt that it was the combination of all-over functional fitness (from CrossFit) and efficient running mechanics (from POSE) that gave me the wherewithal to run 50 miles on a whim. Because CrossFit is all about “constantly varied, high-intensity, functional movement” and POSE focuses on moving your body in a series of efficient positions (hello, POSE is not just for running it can be applied to any human movement), the two team up perfectly to keep me prepared to do nearly anything that comes up on the spur of the moment – like running 50 miles – without too much trouble!  I don’t know if I would ever run 50 miles again, but it is a thrill to know that I could at any time!

jennifer fisher_thefitfork_stronger than I thought

 

Fat and then Carbs! Latest in Pre-Race Nutrition for Marathons and Ultras

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Wondering what to eat to easily get through a marathon or ultra race?

Wondering what to eat to easily get through a marathon or ultra race?

Before you binge out on pasta dinners and bagel breakfasts, you might want to take a serious look at what researchers are reporting about “carbo-loading” before a marathon or long endurance event. The days of high-carb diets may be over – well, make that modified — for athletes who want to perform their best on race day, or so says the March 2013 issue of Competitor magazine. New research is suggesting that a low-carb diet may actually have benefits because it trains an athlete’s muscles to be better fat burners.

When muscles can access fat as fuel during a race, glycogen stores are spared and saved for use later down the road – this means “hitting the wall” or “bonking” can be delayed and perhaps even avoided completely. But don’t swear off pancakes just yet. Training day after day on a low-carb diet can leave a runner feeling sluggish and slow because glycogen stores never get topped off. Plus, there hasn’t been any irrefutable, one hundred percent conclusive proof that removing carbs from the diet improves endurance performance. In fact, one study at the University of Birmingham in England found that low-carb runners (41% carbs) reported more fatigue and showed reductions in performance than their high-carb counterparts (65% carbs) during intensive training runs.

Good fat-loading choices on left. Good carb-loading choices on right.

Good fat-loading choices on left. Good carb-loading choices on right.

A new pre-race nutrition paradigm that combines the two ‘loading’ approaches is being recommended by experts in the sports performance field.  Here’s the plan in a nutshell. About two weeks out from an endurance event, aim to get about 65 percent of calories from fats and continue this high-fat intake for 10 days. This “hall pass” to eat fats doesn’t mean you can pig out on pizza and ding-dongs all day, or really any day. Quality fats from healthy oils, nuts, meats, avocados, whole milk, cheese, eggs, and fatty fish are what should be on the table. During this phase, your body will learn how to tap into fat stores for fuel; and, your training won’t suffer much because you’ll be tapering down anyway.

After 10 days of eating low-carb, high-fat foods, switch to a traditional “carbo-load” diet that incorporates 70 percent of calories from carbohydrates for the next three days. This ensures that your glycogen levels are as high as they can be and are raring to go on race day. Stay away from processed carbs and too much sugar. Instead, top off your tank with high-quality, healthy carbs including whole-grain pastas, breads, and rice along with plenty of fruits and veggies (but, of course, cut the fiber intake 24 hours before event).

A study conducted by the University of Cape Town in South Africa implemented this 10-day ‘fat-load’ followed by 3-day ‘carbo-load’ plan on a group of experienced cyclists. After a moderate two-hour warm-up, the athletes were able to complete a 20k time trial 4.5 percent faster following the new diet protocol. What do you think? Is it worth a try?

To recap:

  • Day 14 through Day 5 before event: High-Fat, Low-Carb
  • Day 4 through Day 2 before event: High-Carb, Low-Fat
  • Day 1: Race!

 To give you an idea of what a “High Fat, Low Carb” and a “High Carb, Low Fat” days look like, I’ve come up with a sample menu based on an approximate 2,500 calorie diet.

Jennifer Fisher - thefitfork.com - fat-loading menu

 

jennifer fisher - thefitfork.com - carbo loading menu

Race Recap: My Take on Zooma Texas

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Look Mom, I won!

Well, it’s been more than a week and I’ve had lots of time to reflect about my half-marathon experience at the Texas running of Zooma Women’s Race Series.  For the second year, I’ve been honored to be an ambassador for this women-centric race (although men are invited) that empowers women of all ages and abilities to create unforgettable moments with friends and family while celebrating personal running triumphs. Here are my top 10 unforgettable moments and personal running triumphs:”

10.  Hill amnesia is a good thing. Even though I ran the course in 2011, I conveniently blocked out memories of the course, choosing to remember blue bonnets rather than the undulating, up-and-down terrain. Both the 13.1 mile and 5k races are run around the gorgeous yet challenging landscape at the Lost Pines Hyatt Resort near Bastrop, Texas.  But the good news is that my Jell-O legs were only temporary, and hopefully so again is my memory of the hills!

Blubonnets-300x300

9.  Shout out to my canine crew. In 2011, a scary dog chased me about a quarter mile during the race. Needless to say, I wasted a good adrenaline surge that I would have liked to have expended at the finish. However, my apprehensions this year were allayed when I say that a friendlier canine crew of three was awaiting me both going out and coming back. One big dog and two small yipper-yappers trotted along with me for a good while until they gave up and realized I wasn’t going to stop and play!

8. Always bring your mom along. I know she’s biased in her opinion of me (seeing as she’s put up with me known me for the last 45 years), but every time my mom comes to a race, she boosts me up, tells me just to have fun, and is there to tend to my every need. She carries water bottles, snacks and gear with the skill of a Sherpa, screams louder than anyone else out on the course, and listens to my “woulda, coulda, shouldas” at the finish line.

2012_03 Me n Mom

7. Race day weather is fickle. When you think it is going to be cold, it’s hot – and vice versa. So, it comes as no surprise that this year I showed up in a bra top expecting 60s at the start and 80s later in the day. But it was cold and stayed cold! After the race I had to layer up under towels from the pool area – thank goodness for those blue towels!  I think I was totally unrecognizable hiding under them! Note to self, always remember to pack clothing for ever situation, especially if you have a mom willing to hold the bag for you!

6.  Lost Pines Hyatt is a gorgeous and relaxing resort; I’m definitely visiting again! Totally my style of camping (I call it “glamping!”), guests can swim in the lazy river, saddle up and trail ride, and then cook s’mores in the fire pit under the stars.  No tents here; afterward it’s time to hit the proverbial hay in a plush resort room with down pillows, designer shampoos and cable television.

hill country hyatt

5. Bacon makes a better pre-race dinner than I thought.  Usually I like to have a small beef tenderloin and sweet potato for my meal before a longer race. This exact combo wasn’t on the menu at the hotel restaurant, but I decided not to stress. I split a bacon, arugula, goat cheese and tomato Panini (sweet potato fries on the side) with my mom. No problems the next day.

4. Spurge on your soles. Yes, a good pair of shoes will serve you well in a half-marathon. But I took this a step further by getting a foot massage and hot stone treatment at Spa Django. A one-hour foot massage, can you even imagine?! Ah, my hard-working feet were in pure heaven.

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3. Zooma peeps totally rock. This, of course, includes participants, fellow ambassadors, and the dedicated race staff – Brae, Brooke, Tricia. No matter if fast or slow, young or old, half-marathon or 5k, the race was an affirmation of being an athlete or finally owning up to and embracing your inner-athlete. A special shout out to the Texas Muscle Milk Challenge Athletes (including my friend Rhonda). These women stuck to the plan, believed in themselves and accomplished a major goal!

muscle milk

2. Don’t be afraid to sparkle! I’m a little bit of a girly girl but don’t usually show that side of me on “game day.” But, I decided that this run was just going to be about “having fun” and” enjoying the moment” while running as fast as I could  – some might think that an oxymoron. But, not me; my gold Team Sparkle Skirt really made it all come together like a dream!

2013 zooma bike escort 1. It is a real thrill to win a half-marathon and I feel honored and blessed to have done so. Thank you to all the runners who cheered me on, high-fived me, and gave me a “you go girl,” during that part of the course that backtracked on itself (miles 8, 9?). I hadn’t seen any runners up until that point and was drooping both physically and mentally!  Y’all gave me a second wind — so much Zooma spirit, thank you!

On your Mark, Get Set, Press – Deadlift – Box Jump! CrossFit Open 13.2 Workout

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Am I going to the CrossFit Games in 2013? Uh, no. But, just because I’m not going to compete to be the “fittest woman on earth,” doesn’t mean I can’t follow along with some of the workouts being dished out in the Open Competition which started last week. In fact, when I scale the weight-lifting elements down a bit, these WODs become a useful cross-training tool in my quest to become the “fastest woman on earth,” or maybe we should make that, “the speediest old lady in the neighborhood.”

So, I headed down to Fit & Fearless CrossFit to give WOD 13.2 an “unofficial” shot. This classic CrossFit triplet features shoulder to overhead, deadlifts and box jumps. Because the weights and time cap are moderate, this workout is focuses more on pure work capacity and pushing through the discomfort rather than raw strength or technical prowess. That being said, I still decided to cut the weight by more than one-half so I would not kill myself and have fresh enough legs to race a 5k this weekend!  I scored 290 with my weight Rx’d down, compare that to Iceland Annie who scored a legit  361!  Okay, I can run faster than her. Maybe.
Here’s the 13.2 WOD:

Complete as many rounds as possible (AMRAP) in 10 minutes (first weight male, second female):

  • 5 Shoulder to overhead, 115 / 75 lbs
  • 10 Deadlift, 115 / 75 lbs
  • 15 Box jump, 24 / 20 inch

So, if you’re looking for a little more information on how to perfect these moves, just get started, or tweak them to meet your fitness goals, here are some resources:

The deadlift builds strength in your legs, hips and back, perfect muscles to target for runners! An intermediate goal for women is to be able to lift 120 percent of body weight, that’s about my limit. However, some of these competitive CrossFit gals, can lift 160 to 200 percent bodyweight! In the video above, CrossFit coach Valerie shows a modified Band Resistance Dead Lifts for beginners. Or, you can check out an earlier post I did on Dead Lifts that even has a really cool diagram of all the muscled used in the move.

jennifer fisher_thefitfork_box jump ponytail

The box jump is an explosive move of plyometric power. If done right, box jumps can improve your running power by strengthening quads, hamstrings, gluts and calves. If done wrong, well, see my bleeding knees below! Carl Paoli (from GymnasticsWOD.com) and Kelley Starrett (from MobilityWOD.com) give their tips on how to tackle a box jump with the best body position possible. Check out their helpful tips on perfecting the box jump. The key take-away for me is to remember to fully extend the hips at the top of the box and then land with feet fairy close together to prevent a “torque dump.”

box jumps gone bad

Oops, box jumps gone bad!

 

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Technically, a shoulder-to-overhead could be one of three overhead lifts, the strict press, the push press or the jerk press. Even though it seems like you only need strong shoulders to succeed here, you actually use your entire body, including a lot of core, to get the bar up overhead in a fully-extended position. And, I could go on all day about how improving my core strength has helped my performance (and recovery) in running. The Tabata Times has a good explanation of these shoulder-to-overhead lifts and how to perform them properly.

So, have you done the 13.2 WOD yet? What was your score?  If not, do you use any of these moves (deadlift, press, or box jump) in your training?  Let me know in the comments ! Hint — get to the comments by clicking the little “speech bubble’ at top of post.

When You Can’t Run, Then Row Workout

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If I can’t run (or don’t feel like it), the rowing machine is my cardio butt-kicker of choice.  Plus, I love it when a CrossFit WOD has rowing as one of the elements; I know I’ll have a chance of making up time lost on dead lifts, cleans, jerks and other such “more muscle, less hustle” maneuvers.

If you’re exclusively a runner, it’s a smart idea to mix up your cardio routine every once in a while. Take a break from running at least one or two days per week!  It’s beneficial to your overall fitness to use some new muscle groups in endurance training, it actually can make you faster . . . so, let me introduce the rower!  This mainstay of the gym is well worth your attention. A rowing workout gives you one of the best cardio workouts around, requiring effort from both your upper and lower body. I also feel it working my core! Plus, rowing doesn’t put as much impact on your joints which means you have higher odds of remaining injury-free.

So if your knees (or your mind) need a break from the daily pavement pounding, try out this rowing workout. It should take about 30 minutes, give or take. The three progressively challenging bursts of rowing for two kilometers each feature “active” breaks in between. Enjoy and row like the wind!

If you don’t have access to a rowing machine, but want to get some of the same muscle strengthening benefits, you can try this rowing band exercise at home.  I like to call it the “faux-row”!

Faux-Row Band Exercise

Step 1:  Lay out a mat, this exercise needs a little padding on the rear. Sit with your legs partially bent out in front of you.  Wrap a resistance band around each hand and stretch it around the balls of your feet, move legs out to create tension in band.

jennifer fisher - thefitfork.com - row drive

Step 2: (above) Drive backward, first with the legs, then lean back with the core, and finally follow through by pulling arms back to chest (like boat rowing) all while keeping back straight.

jennifer fisher - thefitfork.com - row recovery

Step 3:  (above) While bracing your legs with the band, recover by bringing the arms forward first, followed by leaning the core up, and then bending the knees upward a little bit. Repeat steps 2 and 3 seamlessly for 20 – 40 combined reps. Aim for 3 to 6 sets.